Key Tips in Increasing Free Testosterone
Free testosterone is the biologically active form of testosterone that your body can readily use. Although it represents only about 1–3% of total testosterone, it plays a crucial role in muscle development, energy levels, mood regulation, and libido. Some individuals with normal total testosterone may still experience symptoms of low testosterone, which can be linked to low free testosterone—often due to elevated levels of SHBG (sex hormone-binding globulin), which binds testosterone and reduces its availability.
How to Boost Free Testosterone—Naturally!
- Lower Stress: High cortisol from stress increases SHBG, reducing free testosterone. Managing stress can help balance cortisol levels and improve free testosterone.
- Study: Cortisol and SHBG are inversely related, meaning high cortisol leads to lower free testosterone (Ho et al., 2007).
- Supplements:
- Boron: Boron Supplement may help reduces SHBG and boosts free testosterone. (Naghii et al., 2011) along with protein supplement that containst Fibroblast Growth Factor such as Laminine.
- Magnesium: Magnesium deficiency lowers testosterone. Supplementing can increase both total and free testosterone. (Zeng et al., 2015)
- Vitamin D: Deficiency is linked to low testosterone. Proper levels can support free testosterone. (Pilz et al., 2011)
- Exercise and Sleep: Regular weight training and adequate sleep help optimize testosterone levels, including free testosterone.
- Study: Weightlifting increases testosterone, particularly free testosterone. (Kraemer et al., 2008)
- Herbal Supplements:
- Ashwagandha: Reduces cortisol and boosts testosterone. (Raut et al., 2012)
- Tongkat Ali: Increases free testosterone, especially in stressed individuals. (Talbott et al., 2013)
Testing and Monitoring
Testing both total and free testosterone gives a clearer picture of your hormonal health and helps guide the right steps to optimize levels. To increase free testosterone, focus on reducing stress, supplementing wisely, exercising regularly, and getting enough sleep. Monitoring your testosterone levels.
